9 Step Cardio Kickboxing Exercises And Workout

Step Cardio Kickboxing Exercises And Workout

Kickboxing is one of the easiest and quickest way to burn fat. And when you are doing kickboxing on the stepper, you get dual benefits. One is that you are using the stepper to get your cardio movement going, which is awesome. Along with this, you are also doing kickboxing moves that are going to provide you with leg strength along with upper body strength. So here are some basic exercises that you can combine on the stepper. Remember that all of these workouts or sample routines should be done at least twice. You can mix and match two routines and then gradually add more. Start off with 1-2 only and then pick up.

These Are Step Cardio Kickboxing Exercises And Workout

Punches In Kickboxing

There are different kinds of punches available in kickboxing, you should combine them with different kicks for a workout of your choice

Punches In Kickboxing

Sample Workout

10 punches + Cross + Uppercut
20 punches+ 20 jabs
20 high kicks + 20 high knees
20 high kicks + punches
20 high kicks + punches + high knee
High Kick +  punches + High Kick +Uppercut + Knee x 10

The Jab

This one is basically a straight punch using one hand, while the other hand stays on the side or around the arm. You should punch right from the gut, using your complete arm strength. You can do 10 reps on one hand or alternate with other too.

The Jab

Sample Workout

10 jab + Cross + Uppercut + Uppercut
20 jab+ 20 kicks
20 high kicks + 20 high knees
20 high kicks + jab
20 high kicks + jab + high knee
High Kick +  jab + High Kick +Uppercut + Knee x 10

The Cross

This one straight punch comes from the trailing arm/rear arm. So while the first hand is in action, your rear hand takes control and cuts in. Again, do single and alternate hands.

The Cross

Sample Routine

10 jab + Cross + Uppercut + Uppercut
20 cross+ 20 kicks
20 high kicks + 20 high knees
20 high kicks +cross
20 high kicks + cross + high knee
High Kick +  cross + High Kick +Uppercut + Knee x 10

The Hook

As the name suggests this one is a hooking motion that is done with either arm. You have to make a high swinging motion from the side. Ideally this should be aimed at the head. You can also do the uppercut here, which is basically the motion of hooking but generally starts low. Suddenly you aim it upwards and get the opponent.

The Hook

Sample Routine

10 jab + Cross + Uppercut + Uppercut
20 hook+ 20 kicks
20 hook + 20 high knees
20 hook +hook
20 hook + hook + high knee
High Kick +  hook + High Kick +Uppercut + Knee x 10

Kicks In Kickboxing

Remember that you are going to be kicking on the stepper. So make sure that you keep going up and down on the stepper. You can kick when you climb up. When you go down, hold the motion and then kick again. Here are some common kicks

Kicks In Kickboxing

Sample Routine

10 jab + Cross + Uppercut
20 punches+ 20 kicks
20 kicks + 20 high knees
20 kicks +hook
20 kicks + hook + high knee
High Kick +  hook + High Kick +Uppercut + Knee x 10

Shin Block

For this you have to bring knee up and elbows down. This should be done in a crunching motion, while you keep hands in front of face. The knee should come and touch elbow of same side. Go fast and slow, while alternating your moves.

Shin Block

Sample Routine

10 jab + Cross + Uppercut + Uppercut
20 shin block+ 20 kicks
20 shin block + 20 high knees
20 shin block +shin block
20 shin block + shin block + high knee
High Kick +  shin block + High Kick +Uppercut + Knee x 10

Knee Block

This one is like the above one too, but here you have to use the knee. So as you step on the stepper, get your knee as high as you can, with force and vigor to get your opponent.

Knee Block

Sample Routine

10 jab + Cross + Uppercut + Uppercut
20 knee block+ 20 kicks
20 knee block + 20 high knees
20 knee block +knee block
20 knee block + knee block + high knee
High Kick +  knee block + High Kick +Uppercut + Knee x 10

Front Kick

This one is more like the high kick that you do for stepper, only now you have to make sure that you use all your force and kick with strength. For this, drive knee up and only then extend leg straight forward. You can do it from the back and then move forward to.

Front Kick

Sample Routine

20 Shin blocks + 20 front kicks
20 front kicks + 20 high knees
20 front kicks + upper-cut
20 front kicks+ upper-cut + high knees
Front kicks +  Uppercut + High Kick +Uppercut + Knee x 10

High Kick

For doing the high kick, you have to make sure that the hop rear leg moves to front leg position. When doing so you should kick the foot up and let the hip face sideways. Use rotational motion.

High Kick

Sample Routine

10 Jab + Cross
10 Jab + Cross + Kicks
10 Jab + Cross + Uppercut + Uppercut
20 Shin blocks + 20 jabs
20 high kicks + 20 high knees
20 high kicks + upper-cut
20 high kicks + upper-cut + high knee
High Kick +  Uppercut + High Kick +Uppercut + Knee x 10